Hi, 10 days in and I'm starving. Any tips please?

Mschornack

Hi Brad. Plug in your calories burned under the excercise tab. This will give you additional food allowance. The more you work out, The more you can eat. That has saved me on this diet and I have lost 25lbs+. I should eat more healthy food like you are but pretty much still eat the same old crap! I just eat much less.
Buy the 1oz bag of chips and diet coke. This has helped me thru the rough times.
Dont beat yourself up to bad if your over a day here and there.

maryjay51

your food intake is not very balanced throughout the day. you eat too much at dinner and not enough in between meals. i lost 80lbs by eating six times a day with smaller meals. i also drink a ton of water. i am rarely hungry. if i ramp up the works outs then i eat more . do not be afraid to eat constantly so long as its healthy, planned out and in smaller doses. try different foods too. im looking at your menu and thinking .no wonder you are hungry

CenlaCoach

When I started losing weight what worked for me after finding out where my total calories should be was 30/20/50 split. 30% of my calories came from carbs and I avoided grains. I had read that atleast 2/3 of your carb calories should come from fruits and veggies. 20% was from good fat sources like whole unnatural unsalted nuts, avocados, and olives. The other 50% came from protein. The protein helps you feel fuller longer, takes longer to digest, and helps keep your body's lean muscle while your in this calorie deficit. The muscle will keep your metabolism up and help you burn more calories. A good rule to follow is to try to get protein at every meal and snack. If your not already doing so try eating 5-6 meals a day.
I hope this helps

zakkiwakki

Hi and thanks to all those that have replied.

I've opened up my diary so any experts on weight loss out there can take a look.

I used to do a lot of body building so my body learnt to consume huge amounts of calories, mostly protein. I know exactly how to eat to gain but I must admit I cheated when it came to getting ripped. I'm trying to avoid cheating as at my age and current general fitness i don't feel I'm up to the elevated metabolism techniques I once used.


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ken0625

try to fit in 1200 cal in a 5meal a day doing this after my first 2 days it helps.

TheVulcanLover

You need to eat more. No way around it.

You are going by an old mindset about losing weight and it just does not work. You are setting yourself up to fail.

1200 cal is really too few calories for a thin but active WOMAN let alone a man who works out.

I am female, mildly active ...my target calories are set at almost 1600 cals per day. When I work out, I earn up to 1000 more cals per day.

You need to reset your baseline calorie goal AND eat back some of your exercise cals if you are hungry.

Instead of just fruit for snacks, work in high protein and high fiber.

grantacconda

I hit 2227 cals daily, when im on my stripping cycle and i shed weight.

1200 cals is flirting with starvation. If you train hard your not going to lose.

raise your calories. eat 5 - 6 times a day.

zakkiwakki

Hi,

My diary is not that well organized and not everything listed as eaten at dinner was actually eaten at that time. If it's already in my dinner list from a previous day I tend to list it again as dinner even though I may have had it for lunch. It's easier to do it that way on the android app.

Or maybe I'm just too lazy
:-)

meerkat70

Hi and thanks to all those that have replied.

I've opened up my diary so any experts on weight loss out there can take a look.

I used to do a lot of body building so my body learnt to consume huge amounts of calories, mostly protein. I know exactly how to eat to gain but I must admit I cheated when it came to getting ripped. I'm trying to avoid cheating as at my age and current general fitness i don't feel I'm up to the elevated metabolism techniques I once used.


Created by MyFitnessPal.com - Nutrition Facts For Foods

Fair enough, and much more sensible. BUT you still need to eat more. I'm losing weight eating 1600-1800 a day. And I'm a 5 ft 8 moderately active woman. You need to eat more.

Hammerdownny

when doing the diary dont be lazy, if you put them in the right area its easy to see what you need to change when, it also depends on when your eating.
try to not eat anything 2 hours before sleep.
when you weigh yourself weigh yourself as soon as you get up.
if you exercise, try to do some lite cardio before you eat anything.
for breakfast have 1 real egg mixed with a serving of egg whites, scrambled. to start your day off right.
look up healthy recipes and make those for lunch or dinner.
and as more people said then i can count. MORE PROTEIN . better to go over on protein then cals.
good luck.
one more thing exercise more to get more cal. if you have your account set to lite activity add in everything that isnt sitting around.

em9371

you definetely need to eat more, 1200 is way too low for a male, especially if you are exercising. what are your weight loss goals set to lose per week for MFP to only give you 1200?

im female, on 1740 and i very rarely feel hungry / like i am on a diet. I exercise 4-5 times a week, and i lose 1-2lbs most weeks (MFP set for 1lb/week).

AJB87

Smaller meals throughout the day seem to help me get over my hunger pains. I have found that eating a good breakfast really helps me to stay full for about 2-3 hours. My favorite is Eggo Nutri grain waffles toasted (which are whole grains and low fat :bigsmile:) with 2 tbsp of peanut butter spread on them ( i Peter Pan crunchy myself) and then topped off with a small sliced banana (all of this for 412 calories and it really does keep me full!). I drink a glass of water first just to be sure i'm actually not thirsty and if i still feel hungry then i eat a snack of some sort - either fruit, cottage cheese or other small meal under 300 calories. Planning your meals and snacks helps a lot! that way you don't break down and eat junk. Hope this helps and keep up the good work!

AlsDonkBoxSquat

Brad,

I’m not a professional, but I suggest that you 1) push your calorie goal per day by at least 200. 2) never consume less than 1200 calories per day, period. 3) take a critical look at your diary and adjust your macros. Push lean protein and really look at your diary. Do you eat only when you’re hungry? Do you plan your meals in advance? Do you plan your snacks in advance? Try plain greek yogurt with fresh fruit instead of the premix that’s full of sugar and preservatives. 4) Listen to your body. I get hungry 6 times a day, so I have my diary set into 6 meals per day: breakfast, snack, lunch, snack, supper, dinner, snack. What’s your body telling you? Drink water. 5) fill in the gaps with veggies.

eccels

Hi Brad, I know the feeling. I agree with the others and think that maybe you are not eating nearly enough. 1200 cal a day for a male seems to be very little....

What about a good protein drink as a snack - twice a day. I use something called LEANPLEX, which I am sure is available internationally (I am in South Africa). Just be sure that you check the labels and that you are not choosing something that is high in carbs! If you are exercising then you are also allowed more calories. Maybe you need to go back into your goals and re-look at what you entered there.

Good luck going forward

Butterfly3730

You are not eating enough. I'm at 1500 calories and perfectly content (and i burn a nice amount of calories daily). Plus I use my calories wisely (meaning -- I eat high quality foods (veggies, fruits, whole grains, lean protein). 5 mini meals a day. Occasional protein drink.

oliviapeacock

Have you considered opening your diary for others to see? It might be easier to make good nutrition suggestions if we know what you're eating each day and when. Like others on here have already said, it's likely that you're not eating enough. Try aiming for 5-6 smaller meals throughout the day that are high in protein and fiber. And make sure you're drinking your water. Although many will argue the importance of getting 8+ glasses of water, for me, it helps me stay full longer and helps curb snacking in between meals. Good luck!

Great advice. You are welcome to view my diary. I workout a lot, thus my food intake is higher. I rarely, if ever, get hungry.

Luv2Cook

I agree with Meerkat70. You're calorie intake is too low for a male. I'm 42 year-old, 5'3 female and my calorie intake is 1500! Also, if you're working out regularly, you need to track your exercise because you gain calories to add to your daily caloric total. This will help so you can eat more. Listen to your body......it's hungry.....feed it! If you want to stay full longer, you need to eat protein (eggs, cheese, lean deli meat, greek yogurt, whey protein shakes, etc)! Good luck to you!

erickirb

As a male you should not be eating less than 1500 Net (1500 cals, plus eat back what you burn). Here is a guide for setting proper weight loss goals. I am assuming your weekly loss goal is far too aggressive for how much you have to lose:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

candy214

Try drinking more water. I find that if I get hungry and drink a bottle of water, I feel less so. I have heard that hunger is a type of mild dehydration.
Hope it helps!

skinnyhobbit

I agree with the other posts to up your calories and include your bonus workout calories that myfitpal gives you. Also eat every 2 to 3 hours: Almonds, peanut butter & apples, hummus & sprouted bread, protein shake, lots of veggies and plant proteins will help stave off your hunger.

fuhrmeister

eat back all or most of your exercise cals.

Eat more protein

eggs, egg whites

almonds 5-10 uasually make me feel better or 100cal pack natural almonds and walnuts

peanut butter with your apple

chicken breast

soup. I make a celery root one with very few cals but it fills me up. PM me for teh recipie if you like.

Good Luck!

meg7399

1200 is not nearly enough for almost anyone...its borderline starvation mode. Eating more (whatever MFP may recommend for 1lb a week loss) and you should be satisfied and watch the lbs come off!!!